LIZARD POSE
I-Lizard Pose: Beka unyawo lwangaphambili ngaphandle kwesandla, welule umlenze wangemuva, futhi ugcine izinqulu zibheke phambili.
Setha ibanga lokuqala elingenabuhlungu futhi uzisekele ngamabhulokhi noma izindonga uma kunesidingo. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Beka unyawo olulodwa ngaphandle kwesandla sakho bese welula umlenze wakho wangemuva ukuze uvule kahle ingaphambili le-pelvis yakho nethanga langaphakathi. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile Inkomba yokhiye: Beka unyawo lwangaphambili ngaphandle kwesandla, welule umlenze wangemuva, futhi ugcine izinqulu zibheke phambili.
- Imisipha eyinhloko
- Imisipha enwebekayo enkulu lapho ukunyakaza khona
- Imisipha esekelayo
- Ukusimamisa imisipha nemisipha yokuphefumula ezungeze amalunga
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuhamba, ukuguquguquka nokuphumula kwezicubu
Ngabe nabaqalayo bangakwazi ukwenza i-lizard pose?
Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Beka unyawo olulodwa ngaphandle kwesandla sakho bese welula umlenze wakho wangemuva ukuze uvule kahle ingaphambili le-pelvis yakho nethanga langaphakathi. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa amaphuzu okusekela nezinto zokusebenza
Setha ibanga lokuqala elingenabuhlungu futhi uzisekele ngamabhulokhi noma izindonga uma kunesidingo. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala.
- 2
Ukudala i-torso nokuqondanisa okuhlangene
Gcina ukuphefumula okude, okunethezekile ngaphandle kokukhiya amalunga akho. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho.
- 3
Ukwenza ukunyakaza kwe-lizard pose
Beka unyawo olulodwa ngaphandle kwesandla sakho bese welula umlenze wakho wangemuva ukuze uvule kahle ingaphambili le-pelvis yakho nethanga langaphakathi. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
- 4
Hlala uqaphile bese ubuya
Hofuza bese ubuyela kancane endaweni yokuqala. Kunokuba ucishe ukhiye amalunga akho noma ugxumele ku-rep elandelayo, phinda wenze ibhalansi bese uphinda.
UKUHLANGANYELA nezindlela
Yenza indlela yamandla yokunyakaza kokuma kwe-lizard ingashintshi
Gcina ukuphefumula okude, okunethezekile ngaphandle kokukhiya amalunga akho. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Beka unyawo olulodwa ngaphandle kwesandla sakho bese welula umlenze wakho wangemuva ukuze uvule kahle ingaphambili le-pelvis yakho nethanga langaphakathi. Kungumqondo omuhle ukuthatha izithombe ngaphambili noma ohlangothini ukuze uhlole ukuthi ukuma kwe-torso kanye ne-joint trajectory akushintshi ekuqaleni nasekupheleni.
Iphuzu elibalulekile: I-Jump-start cue: "Yakha ibanga lokuqala elingenabuhlungu futhi uzondle ngamabhulokhi noma izindonga uma kunesidingo."
RANGE&TEMPO
Ibanga elilawulekayo yibanga elilungile lokusebenza
Thola iphoyinti lokugcina lapho i-torso nokuqondanisa kwamalunga kugcinwa khona kunokufinyelela ekugcineni. Noma yibuphi ububanzi obungaphezu kwalokho kungenzeka budalwe ngokuhlehla noma ukunyakaza okunxephezela.
Dala ubude ekuhogeleni kwakho futhi unciphise ukungezwani ekukhipheni kwakho umoya. Ungasebenzisi ezindaweni lapho ubuhlungu obubukhali noma ukuba ndikindiki kwenzeka.
KEY MOVEMENT CUE
Beka unyawo lwangaphambili ngaphandle kwesandla, welule umlenze wangemuva, futhi ugcine izinqulu zibheke phambili.
Lesi sikhombi sinikeza umsipha oyinhloko we-extensor lapho ukunyakaza khona indlela ephindaphindayo kuyilapho imisipha eqinisiwe nemisipha yokuphefumula ezungeze amalunga isekela isikhundla. Yisebenzise ngaphambi kokwengeza isivinini, umthwalo, noma ububanzi.
Qhathanisa izimpinda zokuqala nezokugcina ukusuka ku-engeli yekhamera ewusizo kakhulu. Uma indlela ehlanganyelwe, ibhalansi, noma i-tempo ishintsha, qeda isethi noma unciphise ubunzima ngaphambi kokuyiphinda.
Iphuzu elibalulekile: Izinga lokuzijwayeza: Beka unyawo lwangaphambili ngaphandle kwesandla, welule umlenze wangemuva, futhi ugcine izinqulu zibheke phambili.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-Lizard Pose: Ukwandisa ububanzi ngaphandle kokuqondanisa
- Lokho okubonayo
- Khomba ibanga lokugcina, sebenzisa i-recoil noma ubambelele ezinhlungwini.
- Imbangela engaba khona
- Ukukhathala kunqwabelene noma umthwalo, isivinini, nobubanzi bokusebenza kukhulu kuneleveli yobuchwepheshe yamanje.
- Indlela yokulungisa
- Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile Inkomba yokhiye: Beka unyawo lwangaphambili ngaphandle kwesandla, welule umlenze wangemuva, futhi ugcine izinqulu zibheke phambili.
I-Lizard Pose: Umlenze wokubuya awukho
- Lokho okubonayo
- Uma ubuyela endaweni yokuqala, isivinini sikhuphuka ngokuzumayo bese sigibela ku-rep elandelayo.
- Imbangela engaba khona
- Ucabanga kuphela isigaba sokusebenza njengomsebenzi noma ugxile ekushayeni inombolo yakho oyihlosile yezimpinda.
- Indlela yokulungisa
- Nikeza imizuzwana emi-2 kuya kwemi-3 ukuze uthole ukubuyisela, phinda umise indawo yokuqala, bese uqala impinda elandelayo.
I-Lizard Pose: Ukulahlekelwa ukuphefumula kanye nokuqina komzimba
- Lokho okubonayo
- Indawo yezimbambo ne-pelvis iyashintsha engxenyeni yesibili yokuphindaphinda, futhi amandla agxilwe entanyeni noma emhlane ophansi.
- Imbangela engaba khona
- Ngizamile ukugcina ukucindezela kwesisu kulo lonke isethi, noma ngibambe umoya isikhathi eside kakhulu.
- Indlela yokulungisa
- Setha kabusha umoya wakho kafushane endaweni ephephile yokuphindaphinda ngakunye bese uqeda isethi uma ukuqondanisa kungabuyi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Beka ukuzinza nobubanzi kuqala
Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo.
Kancane kancane Khuphula inani lokuphindaphinda nomthwalo
Khuphula kancane kancane isikhathi sokubamba noma ibanga lokulawula elisebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Khuphula kancane kancane isikhathi sokubamba noma ibanga lokulawula elisebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Isingeniso
20~40 imizuzwana × 2~3 izikhathi noma kancane 6~10 izikhathi
Gcina ukuma okufanayo kuzo zonke izimpinda, ushiye izimpinda ezi-2 kuye kwezingu-3.
Uchwepheshe
20~40 imizuzwana × 2~3 izikhathi noma kancane 6~10 izikhathi
Engeza ukumisa isikhashana noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini ngemva komnyakazo wokunxephezela.
- Khuphula kancane isikhathi sokubamba noma ibanga lokulawula elisebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile.
- Uma ubuhlungu bukhula endaweni efanayo noma ukungakhululeki kwamalunga kuhlala kuze kube iseshini elandelayo, yehlisa umthwalo kanye nenani lamasethi amasonto onke.
- Beka kuqala ukuqondanisa, ukubuyisela okulawulwayo, nobubanzi obungenabuhlungu ngaphezu kwenani lokuphindaphinda.
Imibuzo evame ukubuzwa
Yiluphi uhlobo lokunyakaza okufanele ngilusebenzise?
Sebenzisa ngezinga ongakwazi ukuzwa ngalo ukungezwani kusisipha okuhlosiwe futhi ugcine i-torso nokuvumelana kwamalunga. Uma umklomelo uvela endaweni ejulile noma ephakeme, iphoyinti elingaphambili liwububanzi bamanje obusebenzayo.
Ngingasikhulisa nini isisindo noma izinga lobunzima?
Khuphula kancane kancane isikhathi sokubamba noma ibanga lokulawula elisebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
